If you haven’t yet, please check out the CFP Strength page. The CFP Strength program is an optional strength program for members looking for a clear cut no nonsense approach to get STRONG. The prescription for the Strength Training program will change daily. Somedays the strength program will be prescribed before the daily WOD, other...Read More
A. STRENGTH (Day 5/Week 1) SOTS Press – 3 x 10 Incline Bench Press – 3 x 12 Bentover Rows – 2 x 15 DB Curls – 2 x 10 Back Squat – 1 x 20 Pull-overs – 1 x 20 RDL – 1 x 15 Pull-over – 1 x 20 Weighted Sit-ups – 3...Read More
Fitness – Performance – Sport A. Hero WOD – “Wittman” 7 Rounds AFAP 15 x American Swings @ 1.5 pood/1 pood 15 x Power Cleans @ 95lb/65lb 15 x Box jumps @ 24inch/20inch -Scale accordingly Optional Accessory Conditioning A. 5 x 200M Row w/45 Sec Rest -Post results under comments Read More
A. STRENGTH (Day 4/Week 1) Snatch – 3 x 3 Power Snatch (Low Blocks) – 3 x 3 Snatch Balance – 3 x 3 DB Power Snatch – 3 x 5 (R/L) Weighted Close Grip Pull-ups – 3 x 12 GHD-Sit-ups – 3 x 15 GHR – 3 x 10 B. Prowler Sprints 10 Sets...Read More
Announcements There will be NO evening classes tonight due to the WLC starting at 6pm-8pm. Fitness A. Push Presses – 4 x 5 B. WLC WOD 12 Min AMRAP 500M Row 25 x Push-ups 50 x Sit-ups 75 x Squats AMRAP-Burpees for the remainder of the period Performance A. 5 x 3 – Push Press...Read More
Announcements The WLC challenge finale will be held this Friday starting at 6 pm through 8 pm. There will be no classes at 4:30 pm, 5:30 pm or 6:30 pm. Make up for the WLC workout can be done this Thursday the 11th at 6:30 pm. Fitness – Performance A. Handstand walks, holds, push-ups...Read More
A. STRENGTH (Day 3/Week 1) Dumbbell Alternating Press – 3 x 10 (20 reps total) Close Grip Bench – 3 x 12 Bentover Rows – 2 x 15 Reverse Curls – 2 x 10 “Yeah Buddy!!” Back Squat – 1 x 20 or 5 x 7 Pull-overs – 1 x 20 RDL – 1...Read More
Announcements The WLC challenge finale will be held this Friday starting at 6 pm through 8 pm. There will be no classes at 4:30 pm, 5:30 pm or 6:30 pm. Make up for the WLC workout can be done this Thursday the 11th at 6:30 pm. Fitness A. Clean Progressions – (Pos 1, 2,...Read More
A. STRENGTH (Day 2/Week 1) Clean & Jerk – 3 x 3 Power Cleans from Low Blocks – 3 x 3 Power Jerk – 3 x 3 Dumbbell Power Cleans – 3 x 5 Weighted Pull-ups – 3 x 10-12 B. CFP Daily WOD WOD ONLY -Post results under comments Read More
